Nutrition for Bone and Muscle Health: Essential Nutrients and Practical Guidance

Nutritional Foundations of the Musculoskeletal System

Nutrient	Role	Key Sources	Daily Target (Adults)
Calcium	Hydroxyapatite mineralization	Dairy, fortified plant milks, tofu (Ca-set), sardines, kale, bok choy	1000–1200 mg
Vitamin D	Ca absorption, osteoblast function	Sunlight, fatty fish, fortified foods, supplements	600–2000 IU (maintain 25(OH)D >30 ng/mL)
Protein	Collagen matrix (1/3 bone volume)	Lean meat, poultry, fish, eggs, dairy, legumes, soy	1.0–1.2 g/kg (higher if elderly)
Phosphorus	Mineral component	Protein foods, dairy, nuts, whole grains	700 mg (usually adequate)
Magnesium	Crystal formation, enzyme cofactor	Nuts, seeds, legumes, whole grains, dark chocolate	310–420 mg
Vitamin K2 (MK-7)	Carboxylates osteocalcin → Ca binding	Natto, cheese, egg yolk, fermented foods	90–120 µg
Vitamin C	Collagen hydroxylation	Citrus, berries, peppers, broccoli	75–90 mg

Nutrient	Role	Key Sources	Target
Protein (EAA)	MPS (muscle protein synthesis)	Whey, eggs, meat, fish, soy, quinoa	1.6–2.2 g/kg (training); 20–40 g/meal
Leucine	mTOR trigger	Whey, chicken, beef, peanuts	2–3 g/meal
Carbohydrate	Glycogen fuel, insulin (anabolic)	Whole grains, fruit, starches	3–5 g/kg (moderate training)
Omega-3 (EPA/DHA)	Anti-inflammatory, anabolic sensitivity	Fatty fish, algae oil	2–3 g/day
Vitamin D	Type II fiber preservation	As above	As above
Electrolytes (K, Mg, Na)	Excitation-contraction, cramp prevention	Fruits, veg, dairy, salt	Per RDA
Creatine (supplement)	PCr system, hypertrophy	Meat, fish; supplement 3–5 g/day	Evidence-based ergogenic aid

2–3 L/day + 500 mL/hr exercise. Monitor urine color (pale yellow).